Pull-Ups and Shuttle Run

[lacebolla]

Hi everyone. I am almost done with my USAFA application, including having finished my Evaluator ALO interview yesterday. However, besides the evaluations I am pending from my Math teacher, I still need to take my CFA. Below I have put my most recent results:

Push-Ups: 56
Sit-Ups: 82
Shuttle Run: 10.2
Pull-Ups: 1
Mile Run: 6:53
BB Throw: 34'

I am willing to take any advice for anything I put above. I am, however, very concerned about my pull-ups and shuttle run. As I am female, I do have the option to do the flexed arm hang, but I've heard doing one pull up looks much better than maxing the flexed arm hang. With that, for my shuttle run, I have only been practicing on concrete at my local park. Which environment would work best for this? I've been hearing that a gym works best, while grass works best if you have cleats. Like I said, I am open to any advice that y'all may have. Thank you in advance!

 

[2025_skofalcs]

I used a basketball court for the shuttle run and shaved almost 2 seconds off my time. Shoes with good traction don't hurt.

 

[lacebolla]

I used a basketball court for the shuttle run and shaved almost 2 seconds off my time. Shoes with good traction don't hurt.

I'll take it in my school gym, then. Thank you!

 

[Bigrod]

The 1 pull-up is better than the FAH. Just keep working to try and get 2.

 

[jm1223]

I did all of my practices at my local track and then when I took the official CFA I was in a gym and I shaved 1-2 seconds off my shuttle run. Keep in mind that you can't wear cleats as that would give you an unfair advantage and is not allowed. As for pull-ups I would practice doing regular pull-ups, reverse pull-ups (use chair and start from FAH position and lower yourself slowly down), and practice the beginning of the pull-ups(i.e. from the bottom flex the muscles in your back like you are starting a new pull-up, but don't go all the way up).

 

[PositiveEnergy]

Keep in mind that you can't wear cleats as that would give you an unfair advantage and is not allowed.

Maybe for the shuttle run, but as far as I know you could wear running spikes for the mile run. There is nothing about regulation of footwear as far as I see. This seems pretty pointless as you won’t have running spikes during BCT but if you really want the best time and know you’ll improve before then it could be worth it for some.

 

[FlyFalcon]

Rule is anything that can give you an advantage. Gloves for pull ups and spikes for running are not allowed. If I had ran in spikes I probably would have gotten sub 6 which is very different from a 6:20. Any runner know what spikes give a huge advantage to whomever is wearing them. There's a reason that you'll only see varsity runners in spikes for XC and Track ( unless they have problems with their feet,ankles, or shins)

 

[PositiveEnergy]

Rule is anything that can give you an advantage. Gloves for pull ups and spikes for running are not allowed. If I had ran in spikes I probably would have gotten sub 6 which is very different from a 6:20. Any runner know what spikes give a huge advantage to whomever is wearing them. There's a reason that you'll only see varsity runners in spikes for XC and Track ( unless they have problems with their feet,ankles, or shins)

where does it say that, you're most likely right about that. Just curious because I looked for a while to see and asked in here and I think we came to the conclusion that there was nothing against it but it probably wouldn't be smart to do. My school is typically ranked the best 2a school in-state and most runners are heavily encouraged to buy a set of spikes even if they're on JV. I have a pair in my room because I did track the past two years. That being said I didn't really get to run much, I was injured my first year after screwing up my patella the day before the first meet and was forced to sit out the rest of the season but 1 meet ( ran a 4x400 and got a 55.4 split that I was super happy about). Then this last spring everything was shut down here before we could get our first meet in. Hoping things clear up by spring as I put that I will be getting a varsity letter in track and swim. At this point, swim looks like it's not gonna happen this year but I'm hoping track does. If not I always got a varsity letter in marching band (I played marimba 1 and was section leader for 2 years)

 

[jm1223]

Rule is anything that can give you an advantage. Gloves for pull ups and spikes for running are not allowed. If I had ran in spikes I probably would have gotten sub 6 which is very different from a 6:20. Any runner know what spikes give a huge advantage to whomever is wearing them.

exactly. I am also a XC/Track runner and I wanted to wear my spikes but it says that these items are not allowed. I attached am image from the
instructions for the CFA from the West Point which states this.

where does it say that

 

[PositiveEnergy]

exactly. I am also a XC/Track runner and I wanted to wear my spikes but it says that these items are not allowed. I attached am image from the
instructions for the CFA from the West Point which states this.

do you have anything for USAFA, rules for them are different in some places from what I've seen. I'm only applying to USAFA so a screenshot from Westpoint rules doesn't give much insight.

 

[jm1223]

do you have anything for USAFA, rules for them are different in some places from what I've seen. I'm only applying to USAFA so a screenshot from Westpoint rules doesn't give much insight.

I am applying to USMA and USAFA. Since a candidate can take the test once and submit them to multiple SAs, I would assume that the rules would be the same for all of them, but I may be mistaken. I have read both packets multiple times and they have almost identical information (besides averages & the video).

On page 4 of the USAFA CFA examiner packet (which you can download off your portal) it states under "Advice to Candidate": "Candidates should wear clothing and shoes that are appropriate for physical training such as shorts, T-shirts, socks, and running shoes (tennis/basketball shoes are not recommended for the one-mile run). Any item that gives a candidate an unfair advantage is not permitted during the CFA. Wearing devices such as weight belts or elastic bandages may or may not provide an advantage. However, for standardization purposes, such additional equipment is not authorized unless prescribed by medical personnel. The only exceptions are appropriate cold weather apparel while running outdoors.

Although it does not specifically say cleats like the usma, it can be inferred as it is mentioned in the USMA packet and spikes/cleats do give a candidate an unfair advantage.

I hope this helps

 

[FlyFalcon]

It's a shame that you didn't get to run. We're competing for number one on our guys team for 2A and my my team it trying for top 10 ( we got 3rd in a really competitive sectionals which also made school histroy) we do encourage JV to buy spikes however Normally only in XC not track. We get alot more injuries in XC and our track had so many people who are too good ( state for relays every year and 3rd or above normally along with girls individuals almost all of the sprinters along with high jump, and throwing) so buying spikes aren't worth it for them if they can't afford them and never end up using them. I'll be honest I forgot that on the candidate packet it may not mention any thing about footwear specifically. My Jrotc instructor who performed the exam went through with me the packet to make everything clear as muddy water. As jm1223 stated the packet says any advantage so while assuming make an *** out of me I'll take the safe bet and go with tennis shoes and bare hands for pull-ups.